Fat's calorie density (9 per gram, versus 4 for carbohydrate or protein) means a ranking by weight alone misses what your body absorbs. Oils dissolve and absorb fully; nuts deliver their fat wrapped in fibre, which slows digestion. The number in the table counts both equally.
Fat collects in seeds, nuts, oils, and animal products like meat and dairy. Animal fats arrive saturated; plant oils shift toward unsaturated. The ranking shows what is there, not how much reaches the bloodstream. That depends on what else you eat alongside it.
FDA daily value: 78 g
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Showing 51–100 of 332 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Hummus, commercial | Legumes and Legume Products | 17.10 g | 22% |
| 52 | Flour, coconut | Nut and Seed Products | 15.28 g | 20% |
| 53 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 14.40 g | 18% |
| 54 | Cookies, oatmeal, soft, with raisins | Baked Products | 14.30 g | 18% |
| 55 | Olives, green, Manzanilla, stuffed with pimiento | Fruits and Fruit Juices | 12.90 g | 17% |
| 56 | Cheese, ricotta, whole milk | Dairy and Egg Products | 11.00 g | 14% |
| 57 | Cheese, ricotta, whole milk | Dairy and Egg Products | 11.00 g | 14% |
| 58 | Egg, whole, raw, frozen, pasteurized | Dairy and Egg Products | 10.30 g | 13% |
| 59 | Eggs, Grade A, Large, egg whole | Dairy and Egg Products | 9.96 g | 13% |
| 60 | Sorghum bran, white, unenriched, dry, raw | Cereal Grains and Pasta | 9.26 g | 12% |
| 61 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 9.01 g | 12% |
| 62 | Flour, quinoa | Cereal Grains and Pasta | 6.60 g | 8% |
| 63 | Flour, oat, whole grain | Cereal Grains and Pasta | 6.31 g | 8% |
| 64 | Chickpeas, (garbanzo beans, bengal gram), dry | Legumes and Legume Products | 6.27 g | 8% |
| 65 | Flour, amaranth | Cereal Grains and Pasta | 6.24 g | 8% |
| 66 | Oats, whole grain, rolled, old fashioned | Cereal Grains and Pasta | 5.89 g | 8% |
| 67 | Oats, whole grain, steel cut | Cereal Grains and Pasta | 5.80 g | 7% |
| 68 | Flour, chestnut | Nut and Seed Products | 4.64 g | 6% |
| 69 | Yogurt, plain, whole milk | Dairy and Egg Products | 4.48 g | 6% |
| 70 | Yogurt, Greek, plain, whole milk | Dairy and Egg Products | 4.39 g | 6% |
| 71 | Corn flour, masa harina, white or yellow, dry, raw | Cereal Grains and Pasta | 4.34 g | 6% |
| 72 | Cottage cheese, full fat, large or small curd | Dairy and Egg Products | 4.22 g | 5% |
| 73 | Sorghum, whole grain, white, dry, raw | Cereal Grains and Pasta | 4.22 g | 5% |
| 74 | Millet, whole grain | Cereal Grains and Pasta | 4.19 g | 5% |
| 75 | Flour, rice, brown | Cereal Grains and Pasta | 3.85 g | 5% |
| 76 | Einkorn, grain, dry, raw | Cereal Grains and Pasta | 3.81 g | 5% |
| 77 | Bread, white, commercially prepared | Baked Products | 3.59 g | 5% |
| 78 | Flour, sorghum | Cereal Grains and Pasta | 3.59 g | 5% |
| 79 | Bread, whole-wheat, commercially prepared | Baked Products | 3.55 g | 5% |
| 80 | Rice, red, unenriched, dry, raw | Cereal Grains and Pasta | 3.44 g | 4% |
| 81 | Rice, black, unenriched, raw | Cereal Grains and Pasta | 3.44 g | 4% |
| 82 | Mustard, prepared, yellow | Spices and Herbs | 3.38 g | 4% |
| 83 | Flour, soy, defatted | Legumes and Legume Products | 3.33 g | 4% |
| 84 | Rice, brown, long grain, unenriched, raw | Cereal Grains and Pasta | 3.31 g | 4% |
| 85 | Sorghum grain, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 3.27 g | 4% |
| 86 | Sorghum flour, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 3.24 g | 4% |
| 87 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 3.20 g | 4% |
| 88 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 3.20 g | 4% |
| 89 | Farro, pearled, dry, raw | Cereal Grains and Pasta | 3.10 g | 4% |
| 90 | Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed | Legumes and Legume Products | 3.10 g | 4% |
| 91 | Buckwheat, whole grain | Cereal Grains and Pasta | 3.04 g | 4% |
| 92 | Khorasan, grain, dry, raw | Cereal Grains and Pasta | 2.80 g | 4% |
| 93 | Oat milk, unsweetened, plain, refrigerated | Beverages | 2.75 g | 4% |
| 94 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 2.73 g | 3% |
| 95 | Flour, spelt, whole grain | Cereal Grains and Pasta | 2.54 g | 3% |
| 96 | Flour, buckwheat | Cereal Grains and Pasta | 2.48 g | 3% |
| 97 | Flour, barley | Cereal Grains and Pasta | 2.45 g | 3% |
| 98 | Bulgur, dry, raw | Cereal Grains and Pasta | 2.42 g | 3% |
| 99 | Blackeye pea, dry | Legumes and Legume Products | 2.42 g | 3% |
| 100 | Cheese, cottage, lowfat, 2% milkfat | Dairy and Egg Products | 2.30 g | 3% |
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